Comparing Nutrients in 500 calories Soy NutsVS Tempeh

Weight per 500 calories

Soy Nuts

111g

Tempeh

260g

Soy Nuts have 2.3 times more energy per 100g than Tempeh. It has very high energy density when compared to other foods. Tempeh having above average energy density.

Which food has more nutrients per 500 calories - Soy Nuts or Tempeh?

Macros Ratio

Protein Fat Carbs

Soy Nuts

36%

40%

24%

Tempeh

39%

47%

14%

500 kcal ▼

Macro Nutrients

Soy Nutsvs Tempeh

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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25%24g

Fat

29%28g

24 gvs28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11%3.5g

Saturated Fat

20.7%6.6g

3.5 gvs6.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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100%1.6g

Omega 3

40.4%0.65g

1.6 gvs0.65 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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70.5%12g

Omega 6

62%10.6g

12 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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25%32.3g

Carbohydrate

15.3%20g

32.3 gvs20 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

9.7%7.03g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs7.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.7%9.02g

Fiber

25.4%9.64g

9.02 gvs9.64 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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86%48.2g

Protein

94%53g

48.2 gvs53 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Soy Nutsvs Tempeh

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.6%0.48mg

Vitamin B1

17%0.2mg

Thiamine

0.48 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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64.7%0.84mg

Vitamin B2

71.7%0.93mg

Riboflavin

0.84 mgvs0.93 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.35%1.18mg

Vitamin B3

43%6.88mg

Niacin, nicotinic acid, niacinamide

1.18 mgvs6.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.5%0.53mg

Vitamin B5

14.5%0.72mg

Pantothenic acid

0.53 mgvs0.72 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.3%0.25mg

Vitamin B6

43%0.56mg

Pyridoxine

0.25 mgvs0.56 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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57%228μg

Vitamin B9

15.6%62.5μg

Folates and Folic Acid

228 μgvs62.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

8.7%0.21μg

Cobalamin

0 μgvs0.21 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.7%5.12mg

Vitamin C

0%0mg

Ascorbic acid

5.12 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

6.94%1.04mg

Tocopherols and Tocotrienols

NA mgvs1.04 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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34.3%41.2μg

Vitamin K

42%50.3μg

Phytomenadione or phylloquinone

41.2 μgvs50.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Soy Nutsvs Tempeh

15.6%156mg

Calcium

29%289mg

156 mgvs289 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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134%1.2mg

Copper

162%1.46mg

1.2 mgvs1.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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55%4.4mg

Iron

88%7.03mg

4.4 mgvs7.03 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60.5%254mg

Magnesium

50.2%211mg

254 mgvs211 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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106%2.43mg

Manganese

147%3.4mg

2.43 mgvs3.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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103%723mg

Phosphorus

99%693mg

723 mgvs693 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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44.7%1519mg

Potassium

31.6%1073mg

1519 mgvs1073 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.5μg

Selenium

0%0μg

21.5 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.15%2.23mg

Sodium

1.56%23.4mg

2.23 mgvs23.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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48.3%5.3mg

Zinc

27%2.97mg

5.3 mgvs2.97 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.024%0.89g

Water

4.2%155g

0.89 gvs155 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Soy Nuts vs Tempeh:

Dry-roasted Soybeans have 2.3 times more Vitamin B1, 3.7 times more Vitamin B9 and more Vitamin C than Tempeh.
While Tempeh contains 5.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin B12 than Dry-roasted Soybeans.
Both Dry-roasted Soybeans and Tempeh have similar amounts of Vitamin B2 and Vitamin K per 500 kcal.
Both Dry-roasted Soybeans as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soy Nuts vs Tempeh:

Dry-roasted Soybeans have 1.2 times more Magnesium, 1.4 times more Potassium, more Selenium and 1.8 times more Zinc than Tempeh.
While Tempeh contains 1.9 times more Calcium, 1.6 times more Iron and 1.4 times more Manganese than Dry-roasted Soybeans.
Both Dry-roasted Soybeans and Tempeh have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry-roasted Soybeans have 2.5 times more Omega 3 and 1.6 times more Carbohydrate than Tempeh.
While Tempeh contains 1.9 times more Saturated Fat than Dry-roasted Soybeans.
Both Dry-roasted Soybeans and Tempeh have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 500 kcal.
Both Dry-roasted Soybeans as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soy NutsVS MisoTempehVS MisoSoy NutsVS Soy FlourTempehVS Soy Flour

Compare Foods

Comparing Nutrients in 500 calories Soy NutsVS Tempeh

Weight per 500 calories

Which food has more nutrients per 500 calories - Soy Nuts or Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: